Razlika med dolžino odmora pri pliometrični vadbi : diplomsko delo

Tomazin, Luka (author), Štirn, Igor (mentor)

Cilji Športniki imajo treninge časovno omejene, pliometrična vadba pa je pomemben del pri vadbi za eksplozivno moč in hitrost mišic. Ker je priporočen počitek med serijami 5 minut, ter hkrati priporočeno, da se pliometrično vadbo izvaja v 5 serijah, se lahko vprašamo, kaj se dogaja s kvaliteto in učinkom treninga, če odmor skrajšamo in s tem pridobimo na času za izvedbo ostalih dejavnosti na treningu. Metode Raziskava je potekala v laboratoriju Fakultete za Šport. Razdeljena je bila na dva dela, ter dve skupini merjencev. Prva skupina je opravljala poskoke s krajšim intervalom odmora (2 minuti), druga skupina pa z daljšim intervalom odmora (5 minut). V drugem delu raziskave, ki je potekal 6 dni kasneje, sta skupini zamenjali dolžini odmora. Merjenje je potekalo po standardiziranem postopku in enakem ogrevanju za vse merjence. Poskoki so bili izvedeni na tenziometrijski plošči, v 5 serijah po 9 poskokov. Merili smo višino skokov in njihov odrivni čas. Rezultati Dobljeni rezultati nakazujejo, da razlik v višini skokov izvedenih v serijah z različno dolgimi odmori ni. Prav tako smo ugotovili, da ni statističnih razlik v dolžini kontaktnih časov glede na dolžino odmora. Pojavljajo se sicer odstopanja v prvi seriji pri obeh odmorih, kar pa morda lahko pripišemo slabšemu ogrevanju ali pa pojavu potenciacije. Sklep Primerjava višin in kontaktnih časov skokov, izvedenih v serijah z vmesnimi različno dolgimi odmori, ni pokazala razlik, zato sklepamo, da bi skrajšanje odmora lahko bilo primerno za športnike, katerim primankuje časa na treningih. Pred izvedbo pliometrične vadbe, pa priporočamo dobro ogrevanje, katero vključuje aktivacijske vaje, da se izognemo slabše izvedeni prvi seriji poskokov.

• Language: Slovenian
• Keywords: Pliometrija, dolžina odmora, višina skokov, kontaktni čas
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2018
• PID: 20.500.12556/RUL-99761
• COBISS.SI-ID: 5305521
• Publication date in RUL: 13.02.2018

Secondary language

• Language: English
• Title: Difference in rest intervals in plyometric exercises

Abstract

Goals Athletes are limitied with training time and plyometry has an important role in training for explosiveness and muscle speed. As currently recommended rest periodbetween series is 5 minutes, it is also advised to do plyometrics in 5 series in a row. It is currently unclear, what happens with quality and effects of training session in which the rest period is shortened from 5 to 2 minutes. By doing this, more time becomes available for performing other tasks. Methods Study was undertaken in a labobratory of Faculty of Sport. It was divided in two parts and into two groups of athletes. First group was doing plyometric jumps with shorter rest period (2-min) and the second group with a longer rest period (5-min). In the second part of present study, i.e. 6 days later, groups were changed. Measurement followed the standardized procedure and same warm-up routine for all athletes. Jumps were perormed on tensiometric plate in five series for 9 jumps. We were measuring their height and ground contact time. Results Our results indicate that there are no differences in jump heights between different recovery interval durations. Furthermore, we have shown that there are no statistical significant differences in contact time in relation to the duration of recovery interval. Discrepancies were seen in the first set of jumps in both recovery durations, which could be due to poor warm-up or appearance of potentiation. Conclusion Comparison of jump heights and contact times done in different recovery interval durations show that there are no differences, that is why we speculate that shortening the recovery time could be a viable strategy for athletes that are short in time for training sessions. We recommend that prior to any plyometric training a good warm-up is performed including potentiation exercises to avoid poor performance in the first set of jumps.

• Keywords: plyometrics, rest interval, jump height, contact time